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Back in the Fight: Day 30

Athletes in Motion
Athletes in Motion
January 30, 2017
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Don't just say you're going to get into shape. Do it.

Welcome to our Back in the Fight 30-day fitness challenge! This workout program is designed to get you from sitting on the couch to, ultimately, building habits of fitness that continue beyond the 30-day period.This program is intended to be done 5 days a week, with two dedicated rest days.We recommend working out Monday, Tuesday, Wednesday, Friday and Saturday.This program is intended more for people who are recovering from injury or haven't exercised in a while. If you're looking for something a bit more challenging, try our Harder to Kill series.Over the course of our Back in the Fight 30-day fitness challenge, we'll be doing quite a bit of calisthenics, body weight exercises and running. We’ll also set foot inside the gym a couple of times to get you familiar with some key weightlifting movements, like back squats, overhead press and deadlifts.Eventually, you’ll want to transition into a workout program that incorporates bodyweight exercises, weightlifting, functional fitness and cardiovascular endurance for your long-term physical fitness. American Grit’s “Harder to Kill” daily workouts are great for that.Some of these workouts will require access to a gym with basic equipment, as we’re going to be introducing you to some weightlifting techniques. Lifting weights gives you better results, faster, and is a proven way of reducing fat and building muscle.Are you ready? Here we go!Every day begins with a warmup. The workouts are all designed to be done in under an hour.

Back in the Fight: Day 30

"The Last Day"You've made it an entire month! Great job. You've done all 21 workouts, and today's the last one. After this, go check out our Harder to Kill series and keep the momentum going!

  • Warmup: Run 400m
  • Workout:
  • Find a 1 rep max back squat. Get a squatter if need be, and see what the heaviest weight you can do for one rep is. Don't go too crazy and hurt yourself, though. This is just a weight you'll use to do other programs with and a benchmark for future progress.
  • Run: 800, 400, 400, 200, 200, 200.
  • These are intervals. Go as fast as you can on them, within reason. If you're not a great runner, just do them at the best pace you can. Try not to walk.
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